Identifying Your Trauma Survival Strategies & Coping Methods
active coping
a stress-management strategy in which a person directly works to control a stressor through appropriately targeted behavior, embracing responsibility for resolving the situation using one’s available internal resources.
This type of coping strategy may take various forms, such as changing established habits.
Active coping generally is considered adaptive, having been associated with fewer mood disturbances, enhanced self-efficacy, and other favorable consequences.
It is similar to the earlier conceptualization of problem-focused coping but distinguished by its focus upon one’s internal resources.
maladaptation
a condition in which biological traits or behavior patterns are detrimental, counterproductive, or otherwise interfere with optimal functioning in various domains, such as successful interaction with the environment and effectual coping with the challenges and stresses of daily life.
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Adaptive Coping
Any adaptive behaviors or strategies used excessively can be maladaptive and depends on a variety of factors and contexts..
For example, using humor excessively or using distraction excessively.
Excessive is a subjective experience and is different for everyone.
Seeking help/asking for help
Attending support groups
Communication
Venting to friends
Positive reframing/cognitive restructuring
Allowing yourself to feel your emotions
Crying
Problem solving
Humor
Giving back/volunteering/advocacy
Gratitude
Self compassion
Mindfulness
Meditation
Journaling
Artistic expression/creative pursuits
Listening to music
Playing music
Going for a walk
Going for a bike ride
Lifestyle factors
Sleep
Exercise
Nutrition
Distraction
Connection/relationships
Spirituality
Faith and religion
Attending therapy
Unattaching
And more
Maladaptive Coping
Any behaviors or strategies used excessively is maladaptive and depends on a variety of factors and contexts.
Drinking alcohol
Using drugs
Disordered eating
Purging
Food restriction
Binging
Addiction
Avoidance
Internalizing
Taking care of others
Rescuing others
Over compensation
Surrendering
People pleasing/fawning
Control
Having power over others and abusing my power
Venting to friends (over and over with no insight, change, or awareness)
Keeping problems to yourself
Suffering in silence/alone
Running away physically
Running away emotionally
Sleeping excessively/to avoid
Self harm
Suicidality
Homicidality
Anger and rage
Fighting others
Catastrophizing
Mind reading and assuming
Rumination
Perfectionism
Overworking
Denial
Pretend like everything is fine
Lying to others
Lying to myself
Dissociating
Blaming others
Blaming yourself
Judging others
Judging yourself
Labeling
Comparison
Shame spiraling
Self destructive
behaviors
Self sabotage
Laughter
Scrolling on social media for hours
And more
Quotes
Virginia Satir states: “Problems are not the problem; coping is the problem.”
Questions to Ask Yourself
What coping strategies have I found helpful in the past?
What coping strategies have I found unhelpful in the past?
How long have I using my skills/tools?
How easy or difficulty will I think it will be to edit, change, or stop using my skills/tools?
What are other ways/skills/tools I can use to replace my current maladaptive coping methods of survival?
Who will help me edit, change, or stop my maladaptive skills/tools?
How willI keep myself accountable? What gets in the way of me keeping myself accountable?
Who can be an accountability partner for me? What gets in the way of me seeking out an accountability partner?
Resources
REFERENCES
Valent, Paul. (2012). Trauma: Survival Strategies.